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Base Training for the Time Trialist

Author

Jim Peterman

All plans by this Coach
No Ratings

Length

12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Improving time trial performance begins with a strong base period. This 12-week training plan begins with a field test to establish both heart rate and power zones (although a power meter is not needed).

During this plan, you’ll work on building power and riding comfortably on the time trial bike with moderate-intensity intervals (like tempo intervals). VO2 intervals follow to prepare you for the transition to threshold work that makes up the build period. A field test finishes off the plan to track progress and to help establish training zones for the next phase of training. Throughout the training plan, you’ll combine off-the-bike and on-the-bike strength work to further improve performance.

The plan is perfect for a variety of skill levels. Overall riding time is kept low for the working individual but the plan includes options for increasing volume if wanted. Detailed workout descriptions are provided to make it easy to follow along.

This plan is ideally started ~24 weeks from your goal race. To continue building on your progress from this plan, check out “Build and Race Taper for the Time Trialist”. Your best season starts here!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
8:52 hrs 3:00 hrs
Strengthx2
1:11 hrs 0:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:52 hrs 3:00 hrs
Strength
1:11 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jim Peterman, PhD

Catalyst Coaching

Through personal experience and academic training, Jim brings a unique perspective to coaching. Jim has experience in a variety of events (mountain biking, cyclocross, stage racing, time trialing, century rides with mom) and has a passion for coaching athletes of all ability levels and with any athletic goal.

Jim focuses on each individual to design a custom coaching plan that best suits your needs. More information can be found at catalystcoachingco.com. He looks forward to working with you!